Why is My Running Not Improving – The 7 Reasons

Ever feel like you’re putting in the miles but not seeing the improvement you expect?

I’ve been there—putting in the work, only to feel like I was spinning my wheels.

At one point, I was running five times a week but saw no improvement in speed or endurance.

Plateaus happen to all of us, even the most dedicated runners.

But don’t worry, there are ways to break through!

Let’s look at the common reasons your running might be stalling—and how you can overcome them.

Overtraining: Are You Pushing Too Hard?

One mistake I see all the time (and I’ve made it myself!) is overtraining. You start thinking that more running will automatically make you faster, but pushing too hard can backfire. I remember when I started getting serious about my mileage—I was convinced that running every day would get me to my goals faster.

Instead, I was burnt out, sluggish, and even slower than before. Turns out, more isn’t always better.

The Fix:

It’s all about balance. Alternate between hard and easy days, and take at least one full rest day per week. Back when I was overtraining, adding in rest days was a game-changer.

Try this: Do your interval training or tempo runs on Monday, Wednesday, and Saturday, and keep Tuesday, Thursday, and Friday as easy days. Sunday? That’s your day to relax and recover.

Watch for signs of overtraining—like poor sleep, fatigue, or an elevated heart rate—and back off if needed.

Not Eating Enough: Is Your Fuel Running Low?

I learned this lesson the hard way. At one point, I thought that cutting calories would help me lean out and get faster at the same time.

Spoiler: It didn’t.

Skimping on fuel left me feeling tired, sluggish, and unmotivated.

Your body needs fuel to perform, plain and simple.

If you’re not eating enough, your workouts—and progress—will suffer.

The Fix:

Make sure you’re fueling adequately to match your training.

You’ll likely need between 2,400 and 3,000 calories daily as a runner.

Focus on eating whole foods: plenty of carbs from fruits, veggies, and grains to keep your energy up, protein to help your muscles recover, and healthy fats.

Hydration is key, too. I aim for about 60 to 90 ounces of water daily, depending on how hard or long I run. It’s a simple thing, but staying hydrated can make a difference.

The Weather: Running in Extremes

If you’ve ever run in 90-degree heat with humidity so thick you feel like you’re wading through water, you know what I’m talking about.

I’ve had more than a few runs where I thought, “Why am I so slow today?”—only to realize I was pushing myself through brutal conditions.

Running in extremes—scorching heat or freezing cold—can seriously affect your performance.

The Fix:

Forget about pace and run by effort when the weather’s against you.

Leave the GPS at home and listen to your body on hot or cold days.

Those tougher conditions make running harder, so don’t beat yourself up if your pace isn’t what it normally is. The effort you’re putting in will make you stronger over time.

I like to think of those tough-weather runs as character builders—they might be brutal in the moment, but they’re setting me up for better days ahead.

Doing the Same Runs: Mix It Up

I used to fall into the habit of doing the same 5-mile route at the same pace every day.

And guess what?

I hit a plateau fast.

Your body adapts quickly, and if you’re not mixing up your training with different types of runs—speedwork, hills, long, slow miles—you’ll stagnate.

The Fix:

Add variety to your week!

If you’re used to steady-state runs, toss in some interval or fartlek sessions.

Not every run must be hard, but give it your all when it’s time to push.

I remember my first fartlek session—I thought I was going to hate it, but it ended up being a fun way to break out of my rut.

Laziness: Are You Being Consistent?

I’ve had weeks where life got busy, and I missed more runs than I could admit.

It’s easy to skip a run here or there, but those missed sessions can add up and slow your progress.

The reality is, if you want to improve, you have to be consistent.

The Fix:

Set a realistic training schedule. Maybe you can’t run six days a week, and that’s okay.

Commit to a number of days that fit your lifestyle and stick to it.

I’ve found that having a goal—chasing a new personal best or running for a cause—keeps me motivated.

When I don’t feel like running, I remind myself why I’m doing it in the first place.

Age: Embrace the Change

I hate to admit it, but age has slowed me down, too. VO2 max (your body’s ability to use oxygen) starts to drop after age 40, affecting performance.

By hitting 50, you may have lost up to 20% of your aerobic power.

It’s a tough pill, but I’ve learned that accepting this change doesn’t mean I can’t improve.

The Fix:

You can’t stop the clock, but you can keep training smart.

Continue running, but don’t forget to incorporate strength and balance work to maintain muscle mass and agility. I added in regular strength sessions and noticed a big difference—not just in my running but how I felt daily.

I may not be as fast as I was at 25, but I’m running stronger and smarter now.

Not Enough Sleep: Are You Resting Enough?

Sleep has always been my Achilles’ heel.

I prioritized everything else—work, family, training—over sleep for a long time.

But once I started taking rest seriously, my performance skyrocketed.

Sleep is when your body recovers and gets stronger. Skimp on it; you’re missing out on some of your best potential gains.

The Fix:

Aim for 7-9 hours of quality sleep per night.

Develop a relaxing bedtime routine, avoid heavy meals or caffeine late in the day, and keep a consistent sleep schedule.

I’ve found that once I started treating sleep like part of my training, everything improved—from my energy levels to my race times.

Conclusion

Breaking through a running plateau isn’t just about working harder but working smarter. A mix of balanced training, proper recovery, and a strong mental game will get you back on track. Remember, every runner’s journey is unique, and progress doesn’t always come in a straight line. By making these adjustments, you can unlock your potential and start seeing the results you’re after.

So, if you’re stuck, don’t sweat it—we’ve all been there. Let’s lace up, make the right changes, and push through that plateau together!

Got a story of your own? Share it below—I’d love to hear how you’ve tackled a running plateau. Happy running!